Magnesium is a macro nutrient involved in over 300 chemical reactions in the body. The major functions of the mineral revolve around maintaining the heart rhythm, producing energy, reducing spasms, etc. The food we eat can fail to deliver the required levels and additional supplementation is required then. Magnesium glycinate supplement is a preferred form to take as compared to others due to its increased bioavailability, better absorption in the body, and gentle effect on the stomach. Glycine amino acid paired with magnesium mineral enhances the overall functions of magnesium alone so it’s the recommended supplementation to take.
Why is Magnesium Glycinate a Preferred Choice?
Magnesium is chelated with an amino acid glycinate to form magnesium glycinate. The magnesium glycinate supplement has remained the centre of studies due to its role in anxiety management, reducing depression, and treating spasms especially in pregnant women.
The bonding of magnesium with glycinate makes it easy to pass through the digestive system. The mineral complex also shows an increased absorption in the blood.
Chemical Structure and Absorption Advantage
The molecular structure of magnesium glycinate gives it distinct advantages over other magnesium supplements. When magnesium binds with glycine, the resulting compound is:
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Bypasses the competitive mineral absorption pathways in the intestines
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Crosses intestinal walls more effectively than non-chelated forms
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Remains stable in stomach acid
Research published in the Journal of the American College of Nutrition showed that magnesium that is absorbed in water is also more absorbed in the GIT and magnesium glycinate is one of these. Its absorption varies significantly between different forms, with glycinate demonstrating superior bioavailability compared to oxide forms.
Magnesium Glycinate Increases Bioavailability
The bioavailability of magnesium glycinate sets it apart from other forms on the market. This enhanced absorption capability stems from several unique factors.
When magnesium binds with glycine, the resulting compound:
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Utilizes amino acid transporters in addition to mineral transporters
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Maintains stability through the acidic environment of the stomach
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Resists binding to phytates and oxalates that can inhibit absorption
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Achieves higher serum concentration with lower doses
Research studies show that amino acid chelates like glycinate show significantly higher absorption rates than inorganic salts of magnesium. This translates to more effective raising of magnesium levels with lower doses.
Remember! Absorption is the movement of drugs from the administration site to the systemic circulation while bioavailability shows the extent of absorption that occurs.
Gentle on GIT
Many people avoid using magnesium supplements due to their side effects on the digestive effect. This is one of the most compelling reasons people use glycinate chelate.
Standard supplements, particularly magnesium oxide and citrate, often cause digestive disturbances:
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Loose stools or diarrhea
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Abdominal cramping
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Nausea
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Bloating
These laxative effects occur when unabsorbed magnesium draws water into the intestine—a particular problem with poorly absorbed forms.
People with sensitive digestive systems, irritable bowel syndrome, or inflammatory bowel diseases often find glycinate forms tolerable when other magnesium supplements trigger flare-ups.
Higher Elemental Magnesium Utilization
While some magnesium forms may contain higher percentages of elemental magnesium by weight, actual utilization depends on how much enters the bloodstream and reaches target tissues and it’s highest for magnesium in chelated form.
Quick Fact: Magnesium Glycinate contains 14.1% elemental magnesium. That means 709 mg of magnesium glycinate contains 100 mg of magnesium.
Magnesium glycinate features:
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High elemental magnesium content
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Substantially higher absorption rate than many alternatives
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Better cellular uptake due to glycine's transport assistance
Why Magnesium Deficiency Matters
According to data from the National Health and Nutrition Examination Survey, approximately 48% of people in the USA consume less than the recommended amount of magnesium from food sources.
You can manifest agnesium deficiency through various symptoms:
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Muscle cramps and spasms
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Sleep disturbances
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Anxiety and mood changes
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Headaches and migraines
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Fatigue and weakness
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Irregular heartbeat
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Bone health concerns
Research hour: A 2019 meta-analysis published in the journal Nutrients found that magnesium supplementation significantly improved insulin sensitivity and blood glucose management in at-risk individuals.
Benefits of Glycine in Magnesium Supplements
The glycine component itself contributes additional health benefits apart from simply improving magnesium absorption. As an amino acid, glycine supports:
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Collagen formation and tissue repair
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Glutathione production (the body's master antioxidant)
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Creatine synthesis for muscle energy
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Heme production for oxygen transport
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Healthy sleep architecture
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Neurotransmitter regulation
The glycine-magnesium combination creates a synergistic effect, with each component enhancing the other's benefits.
Comparing Other Magnesium Forms: Why Glycinate Stands Out
The supplement market offers numerous magnesium forms, each with distinct properties. But the best among them is marketed with glycinate. Read it yourself why so:
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Magnesium Oxide: Contains high elemental magnesium (60%) but poor absorption (4-5%). Often causes digestive upset.
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Magnesium Citrate: Moderately well-absorbed (15-16%), often used for bowel regulation. Strong laxative effect.
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Magnesium Glycinate: Highly bioavailable with minimal digestive impact. Lower elemental content (14%) but superior absorption.
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Magnesium Malate: Well-absorbed, often recommended for muscle fatigue. Moderate digestive tolerance.
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Magnesium Threonate: Newer form designed for brain penetration. Higher cost but special neurological benefits.
A comparative study published in the Journal of the American College of Nutrition demonstrated that glycinate forms resulted in significantly higher serum magnesium levels than oxide forms when administered at equivalent doses.
Therapeutic Applications of Magnesium Glycinate
Magnesium glycinate offers specific advantages for certain health conditions based on its unique properties.
Sleep Enhancement
Both magnesium and glycine independently support sleep quality. Magnesium regulates neurotransmitters that calm the nervous system, while glycine can improve sleep efficiency.
A 2012 study in the Journal of Research in Medical Sciences found that magnesium supplementation significantly improved insomnia symptoms, including sleep efficiency, sleep time, and early morning awakening.
Stress and Anxiety Management
The magnesium-glycine combination powerfully supports calm:
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Magnesium regulates stress hormones
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Glycine acts as an inhibitory neurotransmitter
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Together they modulate NMDA receptor activity
Studies show this combination may help reduce feelings of anxiousness and support more balanced stress responses than magnesium alone.
Muscle Recovery and Function
Athletes and active individuals frequently turn to magnesium glycinate for:
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Reduced muscle cramps and spasms
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Improved recovery between training sessions
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Enhanced protein synthesis (supported by glycine)
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Better muscle relaxation and contractile function
A study in the Journal of Sports Sciences found that magnesium supplementation improved performance metrics and reduced inflammatory markers in triathletes.
Dosage Considerations
The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender:
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Adult men: 400-420 mg daily
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Adult women: 310-320 mg daily
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Pregnant women: 350-360 mg daily
However, these recommendations reflect total magnesium intake from all sources, including food. Supplement dosages typically range from 200-400 mg daily, preferably split into smaller doses to enhance absorption.
Quality Matters: Selecting Superior Supplements
Not all brands of magnesium glycinate supplements deliver equal results. Quality differences arise from:
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Manufacturing standards
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Additional ingredients
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Elemental magnesium content
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Third-party testing
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Form (capsule, tablet, powder)
Look for supplements by brands that clearly state the elemental magnesium content, undergo third-party verification, and minimize unnecessary additives.
Final Thoughts
Magnesium glycinate is a supplement used to meet magnesium deficiency. It is a well tolerated form for people who feel gastric issues with Mg alone. Glycinated magnesium has higher absorption, better tolerance, and increased bioavailability. Opt for brands featuring clear supplement labels with all the ingredients mentioned properly.
FAQs
Why do you take magnesium glycinate?
Magnesium deficiency causes spasms, tremors, irregular heart rate, and reduced energy levels. Magnesium chelated with glycinate has better absorption and meets the deficiency efficiently.
Are magnesium and magnesium glycinate different?
Magnesium is an element while magnesium glycinate is a combination of this element with an amino acid. It is used for better sleep quality, depression, energy production, etc.
